February 1 - February 6

Monday, February 1

A. Single Leg RDLs
3 x 12

B. Deadlifts
2 x 12 at 60%
2 x 12 at 65%

C. Ring Push-ups
4 x 8-10

D. 3 Rounds:
400m Run
10 Front Squats (135/95)
20 Weighted Sit-ups

 

Tuesday, February 2

Happy birthday Adeenah and Miki!

A. Z-Press
3 x 15

B. Push Press
1 x 4 at 80%
2 x 3 at 85%
1 x 1 at 90%

C. AMRAP 13:00
12 KB Swings (53/35)
12 Burpee Pull-ups

 

Wednesday, February 3

A. High Hang Clean
4 x 5 Skill Work

B. Cleans
6 x 2 at 87%

C. Toes to Bar
5 x 7 or 50% of Max

D. For Time:
21-15-9
Power Jerks (135/95)
42-30-18
Double Unders

 

Thursday, February 4

A. Flexed Arm Hang Work

B. Strict Pull-ups
5 x 50% of Max

C. AMRAP 5:00/ Rest 2:30 x 2
30 Wall-balls (20/14)
8 Power Cleans (185/105)

 

Friday, February 5

A. Every minute on the minute x 8
Hang Snatch x 2 at 75%

B. For time:
600m Run
50 Box Jumps (24/20)
50 V-ups
400m Run
40 Box Jumps
40 V-ups
200m Run
30 Box Jumps
30 V-ups

 

Saturday, February 6

Happy birthday Nydia and Brad (Sunday)!

A. Back Squat
7 x 2 at 87-90%

B. Dips
4 x 8

C. 4 Rounds:
7 Power Snatches (95/65)
7 Burpees over Bar
7 Chest to Bar Pull-ups